Find out what new training schemes will help you get rid of excess weight once and for all. More and more people who want to lose weight understand that this is a long process. Having abandoned useless pills, they turn their gaze towards sports. Today there are many areas, and we want to talk about one of them - zumba fitness for weight loss.
Zumba fitness for weight loss: what is it?
If you use the same diet or workout program for a long time, it is very easy to break off. To prevent this from happening, your diet should be as tasty and varied as possible, and sports should be fun. Today we will talk about the training process and introduce you to Zumba fitness for weight loss.
This is a new dance direction that all energetic girls will definitely love. Classes are held to the accompaniment of fiery Latin American melodies that will not leave anyone indifferent. The new training system quickly gained a lot of fans all over the world. We can already say that Zumba fitness for weight loss is a whole movement. There are no restrictions here, and everyone can practice zumba.
Positive and negative effects of Zumba fitness for weight loss
This type of fitness helps burn a lot of energy, and this makes Zumba a very attractive system for anyone looking to lose weight. Due to periodic changes in choreography, classes will always remain varied. At first glance, it may seem that this is one of the types of aerobics, which is not entirely correct. Zumba fitness for weight loss combines cardio with strength training, which increases the effectiveness of training.
An important advantage of the system is that all the muscles in the body work, and the load is evenly distributed between them. Literally a month after the start of training, you will notice that your muscles have grown stronger. Zumba not only helps to fight fat, but also gets rid of cellulite. Of course, maximum results will be obtained only when training is combined with proper nutrition.
The pace of the classes is quite high, and it is important to correctly assess your level of training. If you are attending group classes, a coach will help you with this. However, during home training, it is necessary to monitor the heart rate. In order not to harm your health.
It is also important to learn how to breathe correctly, because only with the maximum oxygen content in the blood, lipolysis processes proceed at a high speed. Zumba fitness for weight loss involves interval training and when alternating strength and cardio loads, short-term high-intensity loads are well tolerated by the body.
By controlling breathing, it is necessary to avoid the appearance of shortness of breath. If your breathing is difficult, slow down and keep exercising less intense. With a varied and fun workout, you can get so carried away that you completely forget about your heart rate. If you have serious problems with being overweight, then at first you need to carefully perform all the elements that involve jumping. Learn to listen to your body, and in this case, Zumba fitness for weight loss will only benefit you.
Let's highlight all the positive aspects of Zumba classes:
- They give a powerful boost of energy and help maintain a positive attitude towards life.
- In training, all the muscles of the body work.
- Accelerates lipolysis processes.
- You can train with a coach or at home.
- Available to everyone, regardless of their level of training.
- There are no strict requirements for the technique of performing the movement, and beginners learn quickly.
- You can practice even in old age.
- Exercising with music cannot be monotonous.
There are practically no downsides to the Zumba fitness for weight loss. These, perhaps, include the need to have a sense of rhythm. In addition, Zumba fitness for weight loss will not help experienced athletes to progress, since they need more intense loads. If we analyze the reviews of people involved in this area of fitness around the world, then they speak not only of the high efficiency of exercise in terms of weight loss, but also a positive impact on life. Also note that, if desired, any person in love with zumba can become an instructor. To do this, you need to go through a quick tutorial and after that the community will provide you with comprehensive support.
How to start doing Zumba fitness for weight loss?
Here are some tips to help you get started with this amazing system:
- Try to find time for a medical examination. So you can find out the opinion of a specialist and get his recommendations. If you have a serious contraindication, then you should choose another type of fitness.
- We recommend that you start practicing Zumba under the guidance of an experienced trainer who can teach you the basic principles of the system. It is also up to your mentor to decide whether to continue training. Approach the choice of the club and instructor with full responsibility.
- In Zumba, there are no restrictions in terms of clothing, and first of all it should be comfortable for you. Perhaps the only serious requirement for shoes is that the sole should not be slippery.
If you have already decided for yourself that it is zumba that is the type of fitness that you were looking for, then we recommend buying bright clothes and finding an instructor with an official certificate. During classes, try to be in the forefront in order to see the mentor well and repeat the movements after him. Needless to say, only regular exercise can help you achieve your goals.
Even if you train with a low load, you will see the first results quickly enough. You will have the opportunity to strengthen muscles, loosen up, improve posture and improve coordination of movements. To get great results, it is enough to train three times a week for 30-40 minutes.
How are training sessions in Zumba fitness for weight loss carried out?
Let's take a quick look at all the stages of the session so that you can imagine what awaits you.
- Warm up. In any sport, warm-up is essential. Given the intensity with which classes in Zumba fitness are held, there can be no exception. You need to do simple exercises to warm up the muscles of your entire body. The warm-up duration is usually 10 to 15 minutes. If you are attending group classes, then you cannot be late, because without a warm-up you can get injured.
- The main stage. It is here that you have to perform the dance moves, which we have already mentioned more than once. Since the training is of an interval nature, relatively calm melodies are replaced by fast rhythms. Most often, the duration of the main stage of the training is half an hour.
- Stretching. Stretching exercises should be done after an intense core. This helps prevent the soreness often experienced by beginners. In addition, to relieve pain in the muscles, we recommend visiting a bathhouse (sauna) or simply taking a hot bath. We already foresee the question of training frequency for optimal results. Once again, we remind you that you must learn to listen to your body and not overload it. In our opinion, the best option would be to conduct three sessions during the week.
Basic Zumba Fitness Weight Loss Exercises
We just talked about the structure of the lesson, now it is necessary to move on to the consideration of the main exercises on which the lesson is based. If you prefer to work out at home, you can plan your exercises yourself, but do not forget to warm up. It is better to start with side steps and jumps, complementing them with rotational movements. After that, gradually move on to dance moves. Among the main exercises, we note:
- Dancing (marching) to the music - start with marching and gradually engage your hands with your hips.
- 2 steps left, 2 steps right - for musical accompaniment, it is necessary to perform additional steps.
- Skating - put your hands behind your back, thereby assuming the position of a skater, perform sliding movements in place.
Now let's talk in more detail about the movements that will become the basis of beginner training.
- Lunge turn. The legs are located at the level of the shoulder joints. And the hands are down. Bend your elbows and place your right foot on the heel. At the same time, step with your left foot to the left and also place it on the heel. Bring your right leg to your left and, standing on tiptoes, turn your body to the right. Repeat the movement in the opposite direction.
- Cotton steps. The starting position is the same as the previous movement. Step to the left and clap your hands at the same time. After that, it is necessary to put the right foot to the left and again perform the clap. After repeating the movement again, follow it in the opposite direction.
- Heel-toe twist (twist). Take a position similar to the previous movement. Bend your arms at the elbows and, standing on your heels, turn your body to the left. Stand on your toes, turning your body to the right. Then turn left again on your heels. Move in the opposite direction.
Zumba fitness for weight loss: varieties
We have already said that today zumba is a whole movement in the field of fitness and many varieties have been created. Now we will introduce you to the main types of this area of fitness:
- Zumba toning - trainings are carried out using special dumbbells called maracas. They are filled with sand and create a specific sound during movement. This zumba direction will help you tighten your body in a short time.
- Zumba pilates - this type of system will appeal to fans of measured Pilates and fans of incendiary dances. It is considered to be one of the best zumba fitness destinations for weight loss.
- Zumba Basic (Zumba Fit) - a classic version of fitness, thanks to which the muscles of the whole body are perfectly worked out, and the cardiovascular system is strengthened.
- Zumba aqua - training is carried out in water, which allows you to safely train even people with a large body weight.
- Zumba step - trainings are carried out with a step.
- Zumba Kids (Zumbatomic, Zumbini) - a special complex for children of different ages, and the lesson resembles a fun game.
- Zumba gold - the system is designed for elderly people, as well as those who are recovering from surgery or injury.
The program for practicing Zumba fitness in the video below:
